A diet rich in protein can help you gain lean muscle and burn fat to achieve your fitness goals. Protein provides the needed amino acids for muscle recovery and it has a thermic or fat burning effect. Choosing the right proteins can give you an edge to reach your goals sooner. Not all proteins are created equal and nutrient-timing dramatically impacts the way in which your body uses the protein you ingest. Follow a few basic tips to optimize your protein diet, stay lean and accelerate your fitness results.
Protein Intake
"Combat the Fat" author Jeff Anderson recommends taking in approximately one gram of protein per pound of your body weight. This helps you maintain positive nitrogen balance for building lean muscle and stay full longer to prevent overeating due to hunger pangs.
Timing Protein
The kind of protein you eat and when you eat it determines how your body processes the nutrients. Choose lean proteins like fish, turkey and chicken when you eat carbohydrate-rich meals. Carbs, refined sugars in particular, spike insulin, which can trigger body fat storage, according to "The Fat Burning Bible" by Mackie Shilstone. For meals with fewer carbs, you may eat higher-fat meats more liberally.
Frequent Meals
Divide your daily protein intake into five to six smaller meals throughout the day, says "The Abs Diet" by David Zinzenko. This strategy provides a constant flow of amino acids to muscles, which suppresses hunger, balances blood sugar and promotes fat burning. Try to get 20 to 30g of protein per meal, say "Xtreme Lean" authors Jonathan Lawson and Steve Holman.
Increase Water Intake
High-protein diets require taking in more water. Water naturally increases metabolic rate, says Anderson, and it promote detoxification and higher energy levels. Drink eight 16 oz glasses of water every day. Have a full glass with each meal, sip from a water bottle during the day and drink as much as you can during your workout sessions.
Protein Supplements
Add protein supplements to your diet to get high-quality and convenient sources of amino acids. Whey protein and casein protein, from dairy milk, both make excellent additions as snack, meal-replacement and pre and post-workout nutrition strategies. Try a 50-50 whey and casein blend after your workout, says Jerry Brainum in "Natural Anabolics."
Digestive Enzymes
According to Anderson, taking digestive enzymes can significantly increase you absorption of amino acids from protein sources. In particular, enzymes increase assimilation of the crucial branched-chain amino acids, which play important roles in both muscle building and fat burning.
References
- "Combat the Fat;" Jeff Anderson; 2008
- "The Fat Burning Bible;" Mackie Shilstone; 2005
- "The Abs Diet;" David Zinczenko; 2004
- "Xtreme Lean;" Jonathan Lawson and Steve Holman; 2005
- "Natural Anabolics;" Jerry Brainum; 2006
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